Just found out I'm prediabetic

[LittleMermaidRose]

Hello everyone, looking for some support and advice please.

I just got blood test results back which show that I have prediabetes. I had been at the doctors for an unrelated issue, so I really wasn't prepared for this.

I am obese so I did know it could one day be a possibility, but had always been in the mindset of "it won't happen to me". I'm 35 years old, and diabetes runs in my family. My Dad and his sister have it, as well as their mother.

I have a telephone appointment with the doctor tomorrow to discuss this properly, but I would be really grateful if anyone could give me some advice on what to do to try to reverse it? I'm already pretty active but I could still use improvement in that area.

I'm just feeling very scared and alone as I don't want to tell my partner or family. I feel embarrassed and I don't want them to worry.

Any help or advice would be so appreciated, thank got

I had the exact same problem. I went low calorie (under 1000), low carb, 16/8 fasting. Lost 6st in 18 months and blood sugar is now normal. (Also got BP and cholesterol down, so win win). The first couple of weeks were tough, but once I got used to a different relationship with food, it was pretty easy. It’s ok to have a day off once in a while, provided you don’t go overboard. I allowed myself one day off every two weeks.

My take was that the OP had been completely blindsided by the news and she literally asked for support and advice, and at the time of posting, hadn't even had a conversation with her GP about it.

Dark choc = a little
Entire family size bar of Galaxy = no
Less pasta, more veg or protein in the sauce to bulk it out
Pizza = perhaps not, an occasional treat

Change your bowl or plate to a slightly smaller one & weigh things like breakfast cereal as your portion size might have been going up & up

Start keeping a food diary. First of all write down what you have been eating. Work out if there are any easy swaps you can make

Do you sit down in the evenings and snack? Think of something you can do to keep your hands busy whilst you break the habit or find a better alternative so you gradually change your habits. Eg. You will eat far less pistachio nuts if you have to shell them, than crisps in a bowl from a sharing bag. An apple & cheese is even better.

Don't be evangelical about this and try to break every bad habit at once. You're more likely to fail and give up. Get one thing under control before adding the next.

Get on mounjaro

This isn't the end of the world OP.

I was diagnosed with full blown Type 2 diabetes just before Christmas. My HBa1c was 76, so not even near the boundary. I was put on Metformin and basically told how to sort my diet out and that losing weight was the best way of managing it.

I promptly lost 30 pounds over the next 4 months, just by stopping drinking, takeaways, crisps, chocolate. My meals weren't really the problem, it was all the other crap I had around them.

Nearly a year on, I'm off the drugs again, and my last Hba1c was 40, so not even pre-diabetic. I got to 40lbs down, although it's crept up a bit again recently, so I need to keep an eye on that. I can have a few drinks and be fine, or a packet of crisps, or mars bar, and don't get too much of a spike in blood sugar levels. The trick is to know when you're safe to have them, don't have a dessert straight after a carby meal etc.

You're in a much better position than I was @LittleMermaidRose , and you can do this, and losing as much weight as you can healthily is the best way to do it.

Also, I'd recommend getting one of these
https://www.freestyle.abbott/us-en/myfreestyle-freestyle-libre-2.html

They do a trial where they send you a free one and you attach it to your arm. Lasts two weeks, really helped me in the early days get a handle on what exactly was causing me to spike, and what specific foods did to me.

@LittleMermaidRose have a look at the NHS Diabetes Prevention Programme (DPP) - https://www.england.nhs.uk/diabetes/diabetes-prevention. The NHS is putting a lot of resources into stopping us at the pre-diabetes stage so that we don't proceed to getting actual diabetes.

My pre-diabetes was picked up in a routine blood test, and the GP surgery referred my to the programme. Here's how it worked for me:

Xyla Health (the local provider in my area) contacted me by text, giving me a link to the website where I could choose how to be on the programme - either face-to-face (group meetings) or digitally. I chose face-to-face, and picked the most convenient group to join.

You start with a telephone assessment, takes about half an hour to go through. They're asking the obvious questions about what your general diet is, your exercise, weight etc. This establishes a baseline for them.

I then started the programme proper about a fortnight later , at the group I had picked as being the most convenient for me to get to.

The programme consists of 14 sessions, always at the same time, same day of the week, same location. If for any reason you cannot make one of the sessions they are happy for you to attend that session digitally, or at another location.

The first six sessions are spaced fortnightly, then it moves to 4-weekly. This gives you the chance to implement what you've taken from each session for long enough to find what works best for you, which you can then feed back to the person running your sessions. It is definitely not a quick fix; the aim is that over the course of the 9 months your sessions run, you will be able to make the lifestyle changes necessary and for these changes to become habit.

Each session covers a different aspect that might be leading you towards diabetes - it's not all about the diet! I've completed eight of the sessions now, the most recent one was about sleep (poor sleep raises the cortisol in your bloodstream which can increase insulin resistance). There's also been sessions on stress, on how to read the labels on food packaging to identify what could be a contributing factor, exercise, what triggers you to eat, how to identify what could be stopping you from changing your diet, etc.

I personally have found these sessions very helpful. I already knew a lot about nutrition and what I SHOULD be doing, but I've not been very good at actually DOING. This has helped me to identify my weak spots and suggest strategies to bolster it. Plus there's the whole group thing, all in it together, cameraderie, different people asking different questions that you wouldn't have thought to ask but you're glad of the answer.

There were about 20 people at the start, I'd say 50:50 male:female, mostly middle-aged and overweight but some surprisingly young and apparently slim and fit. There's about 15 people still there at the half-way point; I believe two transferred to more convenient locations and two dropped out.

Although I was referred to the programme by my GP surgery, I think you may be able to self-refer too.

Thank you for all the suggestions, especially the food ideas as I think that's where I'll struggle most.

Is fruit ok to eat, or do I have to limit it? Just with the natural sugar that's in them. I know it's different from white sugar, but am unclear on the effects. I love my fruit!

Honestly I'd be kicked out of any healthy eating thread 😆(quite rightly) but Ive lost 3.5st and reduced my HbA1c from 56 to 36.

In the overall context of calorie counting, I still eat

• ready meals - hate cooking - but now with veg too
• pasta but now wholemeal and measured portion
• sandwiches but only once a day
• crisps but lower cal ones. Handily I like French Fries or lentil crisps
• fruit as dessert
• Cadburys Options takes care of my chocolate cravings but also a Crunchie or KitKat once a week
• fizzy drinks and squash but the diet versions (which has diuretic effect on me).

If I'm eating out (once a month?) I dont worry about it too much but try to be mindful. I rarely have takeaways anyway and I rarely drink alcohol so haven't had to think about those.

Remember - small changes can make big differences.

And I think its premature to go down the CGM route at this stage. Make those sensible adjustments to your diet, lose some weight and see what impact that has.

If you dont want to wait a year for a follow up blood test, you could have a private one done in six months or so to see if there's been a change.

How Combining Food Groups Helps Stabilise Blood Sugar
When you eat carbohydrates on their own, they are digested quickly, which can cause a sharp rise and then a drop in blood sugar levels. By combining carbohydrates with protein, healthy fats, and fibre, you slow down digestion and the release of glucose into the bloodstream.

• Protein and healthy fats act like a “buffer,” helping your body absorb glucose more steadily.
• Fibre slows digestion and keeps you feeling full for longer.
• Together, these nutrients reduce the likelihood of blood sugar spikes and crashes, helping maintain more stable energy and mood levels.

In short, pairing foods like whole grains with nuts, fruit with yoghurt, or toast with eggs creates a more balanced meal that supports healthy blood sugar control. Portion Control Made Simple Using your hands is an easy way to estimate balanced portion sizes, no scales needed! This approach helps manage calorie intake and maintain steady blood sugar levels.

• Carbohydrates: A cupped hand = one portion (e.g., rice, pasta, or potatoes).
• Protein: Your palm = one portion (e.g., chicken, fish, tofu, beans).
• Healthy fats: Your thumb = one portion (e.g., oil, butter, nuts).
• Vegetables: Two cupped hands = one portion.

Since everyone’s hands are proportionate to their body size, this method naturally helps you eat the right amount for your needs supporting healthy blood sugar balance and reducing your risk of Type 2 Diabetes. Fruit Portion Sizes Using Your Hands

• Fresh fruit:
• One handful (about the size of your cupped hand) is one portion.
• Examples: a small apple, pear, or orange; a handful of berries or grapes; one slice of melon.
• Dried fruit:
• A small cupped hand (around 1 tablespoon) = one portion — it’s easy to overeat because it’s more concentrated in sugar.
• Tinned fruit:
• A cupped hand = one portion — choose fruit in juice, not syrup.
• Fruit juice/smoothies:
• Limit to a small glass (150ml) once per day, as blending releases natural sugars.

Tip for blood sugar balance: Pair fruit with a source of protein or healthy fats (like a few nuts, yoghurt, or seed butter) to slow sugar absorption and keep energy steady. Balanced portions and mindful food combinations are powerful tools for keeping blood sugar steady and reducing your risk of Type 2 Diabetes without feeling restricted.

Berries are fine , in moderation , except blueberries, but fruit and fruit juice will spike your blood sugar just the same as any other source of sugar.

I was diagnosed type 2 with a HBA1C of 88 . I went low carb ,

I don’t eat bread , except for low carb which I bake myself ,
no pasta or rice I use cauliflower rice and glucomannon noodles (available at supermarket ) or aubergine slices for lasagne
no sweets except dark chocolate or occaisional mousse or high fat dessert after low carb meal
no fruit except berries
no potatoes except occaisional one roast for the taste
no baked goods , cakes, biscuits
no root vegetables or other carby foods.

after three months I came off metformin , lost a lot of weight and for the past six years have been in remission , on no drugs , with a hba1c of 36 ish.

I use a freestyle Libre to help see what foods I can tolerate (that varies from person to person) so although potato really spikes my sugars , other people might not be so bad .

I eat a lot of nuts , Greek yoghurt , salads ,non root vegetables particularly cauliflower which can be mashed or riced , dark chocolate 85% or more (it’s an acquired taste) , cheese , eggs , meat . Just very few carbs , but it’s a lifestyle you have to keep up for life otherwise your blood sugar goes up again and you are back to square one. You also need to move more , it’s interesting to see how quickly you can get sugars to drop after a meal if you walk around a bit .

you need to find what will work for you for life . Don’t rely on drugs because diabetes is a disease that progresses and the longer you can control it with lifestyle changes the better.

If I manage to get my blood sugar down to normal levels, can I start eating normally again? Obviously I would want to keep up the healthy eating, and intend to, but can I start to loosen off a bit after?
Or is this an issue I'm going to have forevermore?

I was prediabetic last year in October. I moved surgeries so got another health check in March this year and I wasn't prediabetic any more. No changes. I had already lost a decent amount of weight before the prediabetes diagnosis and I hadnt changed diet or increased exercise
I take it with a pinch of salt now. Different countries use different measurements. The only gain seems to be to Second Nature who are getting all the NHS referrals and sending out scales

I had this. Started weight loss injections and now am no longer pre diabetic. 6 stone off in a year. Best thing!

Not your normal again.

No , you will always have to be careful. These are lifestyle changes you have to make for life .

No, you cant go back to eating loads of carbs etc. its a lifestyle change you need to do for the rest of your life. At least its not type one.

Did you use MJ?

I have heard it's a good idea to try and reduce fat around your middle/belly. I guess focus on some exercises that tone the core muscles and narrow the stomach area.

Also reducing carbs. If you have a sandwich have an open one, halve the amount of potatoes on your plate and replace with salad, or have a low carb meal high in protein each day like an omelette or steak/fish mushrooms and salad?

Weight loss is mostly about what you eat.

Follow glucose goddess

Yeah for sure. That's why I mentioned the reduced carbs. But the exercises certainly won't do any harm!

I lost 7 stone over the course of a year or so using a low dose of Mounjaro, reversed type 2 along the way: I still eat carbs, but I eat a properly healthy and balanced diet now. It’s been life changing tbh.

I would love to go on the weight loss jabs, even just to give me a kick-start, but unfortunately it's really out of my budget

I am on NHS diabetes prevention program. (had 4session so far)

So far I learnt that I need to minimise added sugar, look at my portion sizes (roughly half plate of veg, 1/4protein 1/4 or carb, and ideally those carbs should be complex carbs), increase my fibre, and never eat just carbs always mix them with fibre or proteins so that will slow down the sugar spike.
And look at the labels, and if i want yogurt only plain with added fruits and nuts

Look at Michael mosley and the blood sugar diet and 5:2. You can reverse this.

Diabetes is no joke.

What about mounjaro?